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Friday 072916

CrossFit Buffalo – CrossFit

Warm-up

2 rounds:


Elbow to instep


Crab walk


PVC sotts press x 5 (Behind neck, STRICT positions, pause at top of each press)


Then:


Hang muscle snatch x 7


Overhead squat x 7


Deadhang snatch x 7


Snatch grip deadlift x 7


Snatch x 7


(Rest briefly between each exercise)

Barbell Option A

Snatch (4×3 all from above knee)

1. 70-80% of 1RM or best lift from 2 weeks ago

Double kettlebell front squat (5 heavy sets of 5 pause on rep 2 and 4 )

Barbell Option B

KB Snatch High Pull (4 heavy sets of 5-8, keep it as strict as possible)

Double kettlebell front squat (5 heavy sets of 3 pause on rep 2 )

Accessory Work

• 3-4 Rounds

• :20s Eccentric Pull Up

• 8x Batwing Rows w/ :02s pause at top of each rep

• 8x OH Shrug in snatch grip

Conditioning

Metcon (Time)

RX +

10 rounds for time:


135/95 Snatch, 3 reps


3 Muscle ups

RX

10 rounds for time:


95/65 Snatch, 3 reps


3 Chest to bar pull-ups


3 Ring-Dips

Fitness

10 rounds for time:


Double kettlebell snatch, 5 reps


150 meter row

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